Grilled Tuna with Courgette
Prep
20 mins
Cook
15 mins
Servings
4
Difficulty
Medium
There's something magical about grilling fresh tuna steaks, and when you pair them with tender courgettes, you've got a meal that feels fancy but comes together in just 35 minutes. This is one of my go to weeknight dinners because it's so straightforward, yet impressive enough to serve guests. The tuna is packed with omega 3 fatty acids that are wonderful for your heart and brain, while the fresh herbs and lemon juice keep everything bright and vibrant. Best of all, you probably have most of these ingredients in your kitchen already, making this an affordable way to eat like you're dining at a seaside restaurant.
Ella x
Ingredients
- 4 piecesahi tuna steaks(6 oz each, about 1.5 inches thick)
- 3courgettes(cut lengthwise into 1/4-inch thick planks)
- 6 tablespoonsextra virgin olive oil
- 3 tablespoonsfresh lemon juice
- 3garlic cloves(minced)
- 2 teaspoonsfresh thyme(chopped)
- 2 tablespoonsfresh basil(chopped)
- 1 teaspoonsea salt
- 1 teaspoonblack pepper(freshly ground)
- 1 teaspoonred pepper flakes
Detail level
Instructions
- 1
Prepare the vinaigrette by whisking together 4 tablespoons of olive oil, lemon juice, minced garlic, thyme, and half the basil in a small bowl. Season with salt and pepper, then set aside.
Tip: Make the vinaigrette first so flavors can meld while you cook the fish.
- 2
Pat the tuna steaks dry with paper towels and season both sides generously with sea salt, black pepper, and red pepper flakes.
Tip: Dry tuna ensures a better sear and crust formation.
- 3
Brush courgette planks on both sides with the remaining 2 tablespoons of olive oil and season with salt and pepper.
- 4
Heat a cast iron skillet or grill pan over medium-high heat until smoking. Grill courgette planks for 3-4 minutes per side until golden and tender, then transfer to a serving platter.
Tip: Work in batches if needed to avoid overcrowding the pan.
- 5
Increase heat to high. Place tuna steaks in the hot pan and sear for 2-3 minutes on the first side without moving them, then flip and cook for another 2 minutes for medium-rare, or longer if you prefer it cooked through.
Tip: Tuna cooks quickly; avoid overcooking to keep it moist and tender.
- 6
Transfer seared tuna steaks to the platter with the courgettes and drizzle everything with the prepared lemon-herb vinaigrette.
- 7
Garnish with remaining fresh basil and serve immediately while everything is warm.
Tip: Serve with crusty bread or over a bed of light greens to soak up the vinaigrette.
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